Monday's WODs and Becca Bakery treats!

September 9, 2019

It was a busy day today at the Becca Bakery! There will be 2 re-makes and 1 NEW recipe available tomorrow at the gym! Comment on here to reserve yours now 👇 before it's too late! They are all gluten-free, vegan, delicious, and nutritious!

 

1. Pumpkin Deep Dish Cookie Pie

2. Lemon Poppyseed Blueberry Tea Cake

3. NEW! Apple Cherry Crumble Tart

 

 

 

For next week, we will be taking a crack at some of the WODs from the Training Think Tank Throw Down...the fun starts tomorrow! Also, don't forget to keep bringing in your Bahamas donations! We will be collecting all week :)

 

Monday Sept. 9, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Warm-up:

10 minutes to complete:

20 calories

20 alternating v-ups

20 glute bridges

20 Squat Press Out 

 

Strength:

 

Split Jerk Technique

A) 5 Sets with empty bar: 1 Tall Jerk + 2 Split Jerks

B) EMOM x 10 - 1 Jerk Drive + 1 Split Jerk – build up to 80-85%

 

Tall Jerk Demo video:

 

 

WOD:

 

“TTTTD2”

 

For Time

 

3 Rounds of:

15 Deadlifts (225/165 lb)

15 Chest-to-Bar Pull-Ups

Then, 3 Rounds of:

6 Clean-and-Jerks (225/165 lb)

6 Muscle-Ups

 

*Time Cap (strictly enforced): 15 minutes

 

Scaling Options:

 

Deadlift/Clean-and-Jerk – adjust loading

Chest-to-Bar Pull-Ups – Chin over, strict pull-ups, ring rows, assisted strict pull-ups

Muscle-Ups –ring pull-ups + push-ups, ring pull-ups + ring dips

 

Tips and Strategies:

 

 

 

Endurance WOD (6:30pm)

 

Warm-up:

See CF

 

Pre-WOD:

10 minutes of Ladder Drills

 

WOD:

 

“TTTTD1”

 

5 RFT:

75 Double-Unders

15 Toes-to-Bars

15 Hand Release Push-Ups

 

TTTTD1 Tips and Strategies:

 

 

 

On-Ramp (7:30pm)

 

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